Читать книгу Series of shots with reflexive jumping power training (TU 3) - Jörg Madinger - Страница 4

Setting:

- Position four hurdles (the first and third hurdle at maximum height, the second and fourth hurdle at minimum height), 10 cones, and the two balance benches (two or three to avoid a queue) as shown in the figure.

Course:

- starts, crawls under the first hurdle (A), stands up immediately, and jumps over the second hurdle with both legs (B).

- At the third (A) and fourth hurdle (B), the course is repeated.

- After jumping over the fourth hurdle, runs towards the backmost cone at a higher pace (C).

- Afterwards, does a slalom run around the cones as shown in the figure (forward movement straight ahead (D), sidesteps to the right (E)) and finally runs towards the backmost cone at a higher pace (F).

- chooses a balance bench, lies down on it face-down, and pulls himself to the other side using his arms only (lift feet) (G).

- At the end, lines up for the next round again (H).